MultiCare Health System

• MultiCare Regional Cancer
  Center
• The Dr. Richard C.
  Ostenson Cancer Center
• Types of Cancer
• Patient Resources
• Find a Location
• Cancer Care Guide
  • The Healing Environment
  • Understanding Cancer
  • Wellness and Support
    Services
  • Keeping Track of My Care
  • The Caregivers
  • Managing Your Symptoms and
    Improving Your Health
    • Pain Management
    • Possible Side Effects
    • Infections Through
      Neutropenia
    • Finding an Oncologist
    • Advice From a Cancer
      Fighter
      • Self-Help Exercises
      • Meditation
      • Muscle Relaxation
         
      • Directed Relaxation
      • Visualization
       
    • Relaxation Exercise
    • Integrative Therapy
    • Medical Resources on the
      Web
     
  • Cancer Services and
    Resouces
  • Legal Considerations
  • Comfort Care
  • Glossary of Cancer Related
    Terms
   
 

Muscle Relaxation

Our muscles store the tension of stress. To relax, we must first become aware of the difference between our tense state and that of deep relaxation. To use this second method, lie down on a thick carpet or mat, loosen any tight clothing, close your eyes and make yourself comfortable. Again, stay awake. The theory of this exercise is to tighten and relax each muscle.

Begin by flexing your toes toward your knees. You will feel your calves tighten. Hold that tightly for three or four seconds and then let your toes relax and repeat. Lift your legs a few inches with your muscles tight, hold, drop them back and repeat. Tighten your buttocks hard, hold, relax, and repeat. Hold your stomach way in, hold, relax, and repeat. Take as deep a breath as possible, hold, exhale and repeat slowly.

Relax as long as you feel comfortable between any of these exercises. Press your shoulders firmly to the floor arching your back, hold, release and repeat. Make your right hand into a tight fist, hold, relax and repeat. Bring your right hand to your right shoulder, make a muscle by tensing it, hold, relax and repeat. Repeat both of these with your left hand and arm. Shrug your shoulders toward your ears, hold, relax and repeat. Press your chin down against your chest, hold, relax and repeat. Close your eyes very tightly tensing your face muscles, hold, relax and repeat. Clench your teeth tightening your jaw, hold, relax and repeat.

Try to picture your whole body as soft and relaxed with warmth spreading through every part. Imagine you have no more tension and your body is floating free. The sense of well-being, the healing sense, is filling your body and flowing through every part. Enjoy this deep relaxation for as long as you like.